Southern-Style Beef Supper

This recipe is taken from the 2003 Milk Calendar. Cajun food doesn’t need to be fiery hot to be flavourful. Make this as mild or as hot as you like by adjusting the amount of cayenne.

  • Prep: 10 min
  • Cooking: 25 min
Yields 4 servings
southern style beef supper

Ingredients

  • 1 1/2 cups (375 mL) long grain rice
  • 1 lb (450 g) lean ground beef
  • 3 garlic cloves minced
  • 2 celery stalks sliced
  • 1 medium onion chopped
  • 1 tsp (5 mL) paprika
  • 1 tsp (5 mL) dried basil
  • 1/2 tsp (2 mL) dried thyme
  • A pinch of cayenne pepper
  • A pinch of ground cinnamon
  • 2 cups (500 mL) Milk
  • 1 green or red bell pepper chopped
  • 1 can (28 oz/796 mL) diced tomatoes
  • 1 tbsp (15 mL) Dijon mustard
  • Salt and pepper to taste
  • 2 cups (500 mL) chopped fresh spinach

Preparation

Cook rice according to package directions.

Meanwhile, in large skillet, brown beef over medium-high heat; drain off any fat. Reduce heat to medium; add garlic, celery, onion, paprika, basil, thyme, cayenne and cinnamon. Cook, stirring often, for 5 min or until onion is softened.

Add milk and bring to boil; reduce heat and boil gently until most of the liquid is absorbed. Stir in sweet pepper, tomatoes and mustard; bring to boil. Reduce heat and simmer for 10 min or until thickened. Season with salt to taste. Stir in spinach just until wilted. Serve over cooked rice.

Tips

Cajun food doesn't need to be fiery hot to be flavourful. Make this as mild or as hot as you like by adjusting the amount of cayenne.

There are many varieties of Cajun spice mix available. Look for them in the spice or bulk sections of the grocery store. Use 1 tbsp (15 mL) or more to taste in place of the paprika, basil, thyme, cayenne pepper and cinnamon.

For the Adventurous: For more authentic flavour, replace spinach with chopped swiss chard and add 1 pkg (8 oz/250 g) frozen okra, thawed and 8 oz (250 g) peeled raw shrimp for last 5 min of cooking, until okra is hot and shrimp are opaque. Season to taste with Louisiana-style hot pepper sauce.

Healthy Eating Tip: Some Like it Not-So-Hot - Drinking a glass of milk can help douse the fire from spicy foods.

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Nutrition

Nutritional Information

per serving
Energy: 540 Calories
Protein: 35 g
Carbohydrate: 51 g
Fat: 23 g
Calcium: 29 % / 294 mg
Fibre: 3 g
Sodium: 737 mg